Fear is one of the most adaptive human emotions that exist.and throughout history have served us to deal with threats and risks that arise both in the natural environment and in interaction with others.
However, today many people live daily with limiting fears of all kinds; fears that prevent them from living the life they would like or from achieving their personal and professional goals.
These fears can be more or less real, such as the fear of losing a job, the illness of a family member or being rejected by our partner, or less well-founded, such as the fear of the dark, certain animals or the ‘plane. In all cases, If we don’t learn to manage this emotion well, it can lead to a vicious cycle of avoidance and resignation..
What are the main habits that help us deal with fears?
If you want to overcome your fears successfully and know the main habits to do them, keep reading; here you can consult our specialized selection of the most useful habits that we can apply to face any type of fear.
1. Progressive exposure to fear
Exposing ourselves to the source of our fears is one of the most useful ways to deal with them and is one of the main techniques used in psychology for decades to treat all kinds of fears or phobias..
Exposure to the source of the fear should be gradual and go from the easiest and simplest to the most complex approaches, ensuring that the person is not too psychologically affected.
In fact, if a person has social phobia or extreme agoraphobia, for example, they can begin to overcome their fears by going to psychotherapy and following an exposure program that generates that emotional reaction (with professional support) by leaving home until he arrives. to the front door and the next day to the first corner of a building, and so on.
2. Communicate our fears
A good way to overcome any type of problem or psychological discomfort that we may have is communicate our situation to family or friends who care about us.
Verbalizing your own fears and concerns that await another person who offers us their unconditional listening and understanding has a very positive effect on the person who is suffering.
In the same way, by communicating our fears to another person, we can obtain advice or solutions that we did not have before, which can help us overcome the problem and, in general, will help us to feel more supported. and therefore better equipped to deal with these irrational fears.
3. Keep a diary of your emotions
As with verbal expression, written expression is another way for us humans to communicate how we feel at any given momentand is an activity much appreciated for its therapeutic usefulness, since it is effective in developing self-knowledge and knowing how to distinguish the emotions and feelings that we usually feel, and understand what experiences arouse them.
Journaling during the week about the emotions we feel at any given time is one of the best ways to get to know ourselves and understand our fears by putting our thoughts in order.
4. Healthy habits
Living a healthy life is one of the best strategies we can follow to increase our self-esteem and gradually lose those irrational fears that condition our daily lives. If we are physically well, we also feel less psychologically vulnerable..
There are a variety of habits that improve both our physical and mental health, among the most important that we can find: exercising weekly, getting enough sleep, eating healthy, and maintaining an active emotional and social life.
5. Identify maladaptive thoughts
Another strategy we can follow to learn how to manage our fears successfully is to detect those trick thoughts that we often use as an excuse to face any type of fear.
Knowing the intellectual mechanisms that prevent us from overcoming our fears is the first step to starting the path that will allow us to face them successfully.
6. Acquire relaxation techniques
Medicine and psychology have shown the usefulness of the habitual practice of relaxation techniques such as meditation or diaphragmatic breathing to overcome all kinds of psychological problems and disorders.
The integration into our daily life of this type of technique It can help us reduce the levels of stress, anxiety or fear generated by a given sourceand it also helps us focus our attention, get to know ourselves better and improve our quality of life.
7. Know yourself
Self-knowledge is essential to overcoming a problem in any area of a person’s life, and as stated above, there are many strategies we can follow to improve our self-knowledge.
In addition to meditating, practicing relaxation techniques, communicating with others or writing in a journal, there are other exercises to get to know ourselves better, such as establishing our strengths and weaknesses, or talking to our friends and our family about our strengths and weaknesses.
8. Consult a psychologist
Psychological therapy is necessary when a person’s situation is unbearable and his fear prevents him from living normally. day by day.
A psychologist specializing in fears or phobias is the most appropriate professional to help us overcome our fear, and he is the one who knows exactly what strategies we must follow to achieve this and what techniques are the most recommended for our case.
Are you looking for psychological support?
If you are looking for psychotherapy services, please contact us.
In PSiCOBAi we welcome people of all ages; You will find us in our center located in Majadahonda.